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Saturday's WOD

If we have power by 7am we'll be open... Here is what you can look forward to.

10 Rounds for time of:
10 Thrusters (115/75)
10 Push-ups

Friday's WOD

Back squat 5x5 (5 work sets of 5 reps)

For time: 21-15-9 rep. rep rounds of:
DB push press
Pull-ups
Double unders (sub tuck jumps only)

Thursday's WOD

Bench Press 5-5-5-5-5 reps

Snatch 2-2-2-2-2-2 reps

Wednesday's WOD

10 rounds for time of:
10 Dumbbell hang squat clean (35/25)
5 Handstand push-ups on dumbbells

Tuesday's WOD

Practice handstands and handstand walks.

Five rounds for time of:
15 Knees to elbows
15 Supermen
15 m Handstand walk
15 Box jumps (24/20")

Monday's WOD

Weighted ring dips 1-1-1-1-1-1-1

21-15-9 reps for time of:
Deadlift (225/155)
Thruster (95/65)

Saturday's WOD

For time:
Row 2K
Bike 7K
Run 3K

Helmet is required for the bike segment.

Friday's WOD

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Thursday's WOD

Clean and jerk and rope climbing skill practice

15 foot Rope climb, 5 ascents
135/95 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
145/100 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
155/105 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
165/110 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
175/115 pound Clean and jerk, 1 rep

Saturday's WOD -bike alert-

Don't forget to bring your bike and helmet for Saturday mornings class!

Wednesday's WOD

Split jerk 1-1-1-1-1-1-1

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch (135/95/65/45)

Tuesday's WOD

Squat snatch practice
Start light, build to a medium weight and practice coaching points.

10 rounds for time of:
15 Push-ups
160m Sprint
Rest 1 minuteSquat snatch practice
Start light, build to a medium weight and drill coaching points.

10 rounds for time of:
15 Push-ups
160m Sprint
Rest 1 minute

Monday's WOD

For time:
30 Muscle-ups or 60 pull-ups and 60 ring dips.
Dips are rock-bottom, and pull-ups are pulled to the sternum to approximate the muscle-up's value.

For time:
300 Squats

Saturday's WOD

For time:
50 Thrusters (95/65)
25 Ring dips
50 Clean and jerks (95/65)
25 Chest to bar pull-ups
50 Deadlifts (95/65)

30 minute cap. At time, total reps.

Then within 10 minutes...
Once to failure for reps:
Shoulder press to push press at WOD weight (no jerking, clean from ground).

Then within 20 minutes after the WOD find 1-rep max clean and jerk.

Friday's WOD

Static hold on rings x2 (once locked out, once in full dip)

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Or
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Thursday's WOD

Push jerk 3x5
(three work sets of 5 reps)

"Super Michael"
Three rounds for time of:
Run 800 meters
50 Supermen
50 Sit-ups

Wednesday's WOD

"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points.

Tuesday's WOD

Hold handstand for 5 minutes
30 front rolls

Front squat 3-3-3-3-3 reps

Monday's WOD

Deadlift 7-7-7-7-7

21-15-9 reps for time of:
Hang squat clean (50/35 pound dumbbells)
Handstand push-ups

Saturday's WOD

Thruster 5-5-5-5-5 (after WOD)

"Nancy"
5 rounds for time of:
400 meter run
15 Overhead squats (95/65)

Friday's WOD

Tabata Clean and jerk (135/95)

Five rounds for time of:
2 Rope climbs
7 Handstand push-ups
10 One-legged squats

Thursday's WOD

As many reps as possible in 12 minutes of:
1 Box jump
1 Sit-up
2 Box jumps
2 Sit-ups
3 Box jumps
3 Sit-ups...

Three rounds for time of:
Row 500 meters
20 Knees to elbows
30 Supermen

Wednesday's WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday's WOD

Death by Pull-ups

Death by 10m

Monday's WOD

Sled pulls x3 (50-60% of back squat 1-rep max) after WOD

21-15-9 reps for time of:
Front squat (95/65)
Burpee
Pull-up

Saturday's WOD

Weighted pull-ups 2-2-2-2-2-2-2 reps

Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups